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Sunday, November 3rd, 2013 - Rest Day
Posted: 02 November 2013 05:43 PM   [ Ignore ]
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Rest Day on http://crossfit.com
Skill Day on http://crossfitkids.com


The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 03 November 2013 08:05 AM   [ Ignore ]   [ # 1 ]
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20131103 Sun

$ in:  double under practice.  I have not been practicing these and decided it is a skill I need to get before 2013 is up.  After a few days of goose eggs, today I did about ten and even strung two together a couple of times.  Maybe it was the extra hour of sleep.

Tosh CrotchFit
Pups:
3 rounds
15 kettlebell swings, 35#
15 burpees
2 thrusters 75#
1 power snatch 75#
11:45

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 03 November 2013 08:23 AM   [ Ignore ]   [ # 2 ]
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W/U

5:00 jumping rope
stretch
3x samson stretch, squat, roll-out, superman, rows, dips

SATURDAY 131102

Puppies
Five rounds for time of:
5 Wall climbs
5 V-ups as sub for toes to bar
10 Box jumps, 20” box

19:24 (first three rounds in 10:38) very tough.

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 03 November 2013 09:22 AM   [ Ignore ]   [ # 3 ]
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Rest day, Bench tomorrow.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 03 November 2013 10:18 AM   [ Ignore ]   [ # 4 ]
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TUESDAY 131029
Bent over barbell row 5-5-5-5-5 reps

100:5/110:5/125:5/135:5/145:5

$O
3x12 weighted sit ups (25 lbs plate, 1 min rest)

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M/47/5’10”/162

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Posted: 03 November 2013 11:58 AM   [ Ignore ]   [ # 5 ]
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Active rest day
2.5 mile run

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 03 November 2013 12:09 PM   [ Ignore ]   [ # 6 ]
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Stuffed my lower back up 2 weeks ago being pigheaded. It was sore from some poor form on heavy DL and instead of resting, a few days later I did heavy front squats and something popped. First week or so it was constantly painful and I couldnt sleep. Doc said it was a muscle strain. Still sore but being up and about and moving seems to help. Hopefully I’ve learned my lesson - cos I didnt want to miss a workout I’ve now put myself back a month. First wod for 2 weeks today - cant put any heavy strain on back for at least another couple of weeks.

Strength:
Bench press kg: 20x20, 5x40, 5x55, 5x67.5
18x55kg

Warm up: 500m row
3 RFT of:
50 squats,
10 jumping MU (bottom of rings at eye height),
10 hang power cleans 45kg
Time: 9:59

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M/47/80kg

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Posted: 03 November 2013 12:36 PM   [ Ignore ]   [ # 7 ]
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Hope Your back heals rapidly Robnobby


Sunday in My garage
We had two visitors for the lifting portion as Roots was closed for a level 1 cert

2:00 down dog
2:00 upward dog
3:00 banded hamstring stretch on box

From Ryan—-lifting portion
OHS 5x2 @75%  so 40kg
Russian KBS 10x5 @24kg—after five sets I did 8 per set
Halting (5sec) clean DL 3x3 @ 75% of best clean so 44kg

then he had us doing 4x8 KtE but with your WOD and cashout that looked horrible so I did 8x4GHD sit-ups after the Tabata bar hangs for Cash out.


Wod:
Amrap in 29———-I assumed you meant 20 minutes 29 just seemed like an odd number for this WOD
Run 200m
15 toes to bar

M—-4+15+25m—-I started on the TtB
D—
150m runs
12 TtB attempts
—-6+50m
J—
200m runs
5TtB attempts
10 Hip Extensions
—-6 + 100m

Cash out:
Tabatta hang on pull-up bar

M - 20-17-20-20-12-18-8-20
J - 20-17-20-20-12-10-10-20

Darla had to leave but had done the KtE

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 03 November 2013 12:43 PM   [ Ignore ]   [ # 8 ]
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Strength: Back squat
230x5
No high-rep due to OHS and Cleans in WOD.

WOD: THURSDAY 131031

Pack:
Three rounds for time of:
55 pound Overhead squat, 15 reps
15 L Pull-ups
55 pound Split-jerk, 15 reps
15 Knees to elbows
55 pound Hang clean, 15 reps
15 Back extensions, with 10 pounds (45 degree thing)

23:13

Grip fatigue was the biggest limiting factor.  Slowed me a lot on KTE and hang cleans, and somewhat on L pull-ups.  OHS, Split Jerks, and back extensions were all unbroken.

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 03 November 2013 12:59 PM   [ Ignore ]   [ # 9 ]
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Low level Strength practice + Trial Day feedback

Still recovering from Trial day.

DROMS/ Yoga W/up + TGU 12,16,20,20,20kg KB both L&R

EMOM 12min - 1st min 6 Pistols (total), 2nd min OHP 20kg KB 2 reps EA, 3 L pull ups (alt sup/Pro grip each round)

Rest 5min then wee bit of RKBS practice 2 X 5,10,15reps with 20kg KB with breaks between - focus on explosive hip action and neutral spine.

FEEBACK RE: TRIAL DAY

Good things: Coopers distance progessing well, Swim test easy, Theory knowledge on track, Scenario SOP’s in place

To be improved: Pack marching - faster pace required, Nutrition (On day, kumara cakes, avocardo, fried eggs, bacon + Paleo bars and/or Mars Bars) Hydration (Buy electrolyte tabs), TOETs (keep practising), Section 40 CA 1961, Scenario visualisation.

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 03 November 2013 01:01 PM   [ Ignore ]   [ # 10 ]
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THURSDAY 131031

The Porch:
Three rounds for time of:
95 pound Overhead squat, 10 reps
10 L Pull-ups
95 pound Split-jerk, 10 reps
10 Knees to elbows
95 pound Hang clean, 10 reps
10 Back extensions, with 25 pounds

17:30

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 03 November 2013 04:37 PM   [ Ignore ]   [ # 11 ]
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robnobby - 03 November 2013 12:09 PM

Stuffed my lower back up 2 weeks ago being pigheaded. It was sore from some poor form on heavy DL and instead of resting, a few days later I did heavy front squats and something popped. First week or so it was constantly painful and I couldnt sleep. Doc said it was a muscle strain. Still sore but being up and about and moving seems to help. Hopefully I’ve learned my lesson - cos I didnt want to miss a workout I’ve now put myself back a month. First wod for 2 weeks today - cant put any heavy strain on back for at least another couple of weeks.

Strength:
Bench press kg: 20x20, 5x40, 5x55, 5x67.5
18x55kg

Warm up: 500m row
3 RFT of:
50 squats,
10 jumping MU (bottom of rings at eye height),
10 hang power cleans 45kg
Time: 9:59

Sorry to hear about the back Rob. I hope you can Rehab it fairly quick. Time off can be a good thing sometimes. Powerlifters usally work out in cycles.We drop the weight down to 60% of 1RM and try to add 10-20 pounds to the lift over the course of a new 12week cycle. Repeating the process till we get where we want to be.  Holding a lift at max weight full time without ever backing off can lead to potentially serious injuries. Good luck in your training Rob.OPG

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 03 November 2013 04:44 PM   [ Ignore ]   [ # 12 ]
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jchcrawk - 03 November 2013 12:43 PM

Strength: Back squat
230x5
No high-rep due to OHS and Cleans in WOD.

WOD: THURSDAY 131031

Pack:
Three rounds for time of:
55 pound Overhead squat, 15 reps
15 L Pull-ups
55 pound Split-jerk, 15 reps
15 Knees to elbows
55 pound Hang clean, 15 reps
15 Back extensions, with 10 pounds (45 degree thing)

23:13

Grip fatigue was the biggest limiting factor.  Slowed me a lot on KTE and hang cleans, and somewhat on L pull-ups.  OHS, Split Jerks, and back extensions were all unbroken.

Good Squat weight jchcrawk

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 03 November 2013 05:35 PM   [ Ignore ]   [ # 13 ]
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Went for a run.
Distance: 5.01 km
Time: 25:45

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Posted: 03 November 2013 06:22 PM   [ Ignore ]   [ # 14 ]
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Ran the NYCM today in 4:04. Considering that I only did 1 “long” run of 14 miles, and CrossFit prior to a short 5 week training plan, which basically meant no marathon training at all, I’m happy with today’s time. grin

Now I can get back to CrossFit. Yay!!

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 03 November 2013 07:04 PM   [ Ignore ]   [ # 15 ]
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Front squat 5-5-5-5-5
45-55-65-75-85kg PR

no metcon

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M 29 178cm 80kg

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